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Like LTL, give us a brief sketch of what you've been doing the last 6 months or so. Let's see what we might be able to tweak.

Last few months I've just been dieting. Like to get down to 230 before my next strength cycle. Before that I worked an abbreviated routine 3-4 exercises with weekly reductions in reps/sets and increases in poundages. \

I suggest trying one of the Sheiko routines. Sheiko 29 and 37 are pretty good for beginners. I used them for 11 weeks and added 80 pounds total to my three lift total. That was in the gym and not at a meet but I had good success with it nonetheless! Good luck!